Writing in Men’s Health, Bobby says that there are 20 standards you need to meet to be able to claim to be in top shape.

It’s worth saying at this point that Bobby’s talking specifically about male fitness standards here so women, don’t freak out if most of the following sounds like complete madness. Nonetheless, it does give you a basic guide and it can be modified.

If you can complete all 20, then you’re in better nick than 99.9% of the population.

However, if you just want to be dead fit, you need to be able to pass the seven ‘most critical’:

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Every weights room has those guys who lift ginormous weights for one or two reps before dropping it in a fug of groans. Well, that doesn’t prove very much. You’re better off lifting your body weight for 10 rather than a huge one-rep lift.

Special Forces soldiers have to prove their endurance so if you can pass this test, ‘you’re going to pass most military and law enforcement pushup tests’.

Most people can’t do one pull-up, let alone 15. And those who can rely on their arms or back muscles to wiggle their way up.

Bobby’s looking for 15 clean cut pullups – which he says you can only achieve if you engage all your muscles at the same time. That amount shows that you’re strong for size and aren’t carrying too much extra timber.

This tests your core strength and if you can do it with half your bodyweight, then you’re basically an athlete. If you stick at it, it’ll ‘help you build a virtually bulletproof vest of muscle around your entire torso’ – and who wouldn’t want that?

Row 500-meters in 90 seconds

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Interval training is a killer but it’s a very efficient way of upping your fitness quickly. Most programmes like Tabata require between 20 and 90 seconds of full-power exercise, followed by a short lull.

Being able to pass this test shows that you can fully power down for a sustained amount of time.

Row 2000-meters in seven minutes

The 500-meter row shows that you can hold a sprint; the 2000-meter row apparently tests your mental and physical fitness. 2K tests are awful (take it from a former rower) because you’re trying to go flat out for an unreasonably long time.

By 1000-meters, you’ll want to scream – your thighs and hands will be absolutely screeching. But hanging in there is every bit as important as the pressure you’re putting down.